Work It! Shoulder blade squeeze

Tips from Kelsie McNally (pictured), fitness specialist How to do it Start in a standing position. Raise your arms to shoulder height while holding the dumbbells horizontally, elbows bent, and palms forward. Move your arms back while squeezing the shoulder blades together. Hold for five seconds and return to starting position. Do 12-15 reps per set. Aim for two to three sets. Make it easier: Do without weights, or at a lower weight. Make it harder: You can hold for longer than five seconds. Benefits Like the name suggests, this shoulder blade squeeze works the shoulder muscles that help with posture. Work It! features a new exercise each week with guidance from a fitness professional at the Fitness Center at University Hospitals Avon Health Center. This eight-week series was created by Kelsie McNally, a fitness specialist who will graduate with a bachelor's degree in exercise science in May. With the days getting warmer and people starting to get back into walking and hiking, she chose exercises that focus on walking mechanics. "We walk every day, why not improve it? These are easy, strengthening moves that are accessible and will get you quick, measurable results," she says. "For those who struggle with walking long distances or even walking in general, these exercises would benefit them greatly. These exercises will help strengthen the legs, hips, and core muscles, which can result in better balance, gait, and stability during a walk." For more information, call program manager Renee Barrett at (440) 988-6822